Creamy tuna and broccoli pasta bake

This creamy tuna and broccoli pasta bake, is guaranteed to be a family favourite. It’s high in fibre and calcium and can be made gluten free. Easy and quick to make and this is a deliciously healthy lunch or dinner recipe.

Serves: 4

Time to make: 35 mins

Hands-on time: 30 mins

Ingredients

More weights & measures

200g penne pasta
500g (6 cups) broccoli florets
spray oil
2 tablespoons reduced-fat spread
¼ cup flour
1 clove garlic, crushed
pinch dried red chilli flakes
2 cups skim milk
185g can tuna in spring water, drained, flaked
2 tablespoons sliced oil-free sun-dried tomatoes
½ cup grated mozzarella cheese
¼ cup fresh basil (optional)
4 cups baby rocketarugulaX, with 4 tablespoons balsamic dressing (made with 2 parts balsamic vinegar to 1 part olive oil)

Instructions

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1 Cook pasta in a medium-sized saucepan following packet directions. Add broccoli in the last 3-4 minutes of cooking. Drain. Preheat grill to high. Spray a 6-cup-capacity ovenproof baking dish with oil.

2 Melt spread in a large saucepan over a medium heat. Add flour, garlic and chilli flakes. Stir until mixture thickens and bubbles.

3 Remove from heat and gradually whisk in milk. Return to heat and cook, stirring, for 5 minutes or until thickened. Remove from heat.

4 Add tuna and tomatoes to pan, then stir in pasta and broccoli. Spoon mixture into prepared baking dish and sprinkle with mozzarella. Grill for 4-5 minutes or until cheese has browned and melted. Top with basil (if using) and serve with rocket and dressing.

Variations

Make it vegetarian: Replace tuna with 100g reduced-fat ricotta cheese and add red capsicum strips for extra flavour.
Make it gluten free: Use gluten-free pasta and flour. If using pre-grated mozarella, check this is gluten free.

Nutrition Info (per serve)

Calories 497 cal

Kilojoules 2080 kJ

Protein 31 g

Total fat 17 g

Saturated fat 5 g

Carbohydrates 55 g

Sugar 10 g

Dietary fibre 9 g

Sodium 370 mg

Calcium 460 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.